Annual Event

Memorial Day Murph is coming...
We have been doing Memorial Day Murph for some time...
Nationally it has become "The Murph Challenge"...Info HERE
You do not need to Register & CrossFit WR is not an official sponsor...we just DO the workout and MANY modifications of the workout...
It has become an annual event, even if just 2-3 of us do it...
This WOD & AnythingOnce is far more about sweating, fitness, remembering our fallen (it is Memorial Day, BTW), working out with friends & family... HERE is some of the past

That being said...

MEMORIAL DAY MURPH

Monday ~ May 28th ~ CrossFit WR (aka-LHS Wt. Room)

7:30-7:50 ~ Warm-up (Set-up & Instructions)

7:55 ~ Group Picture

8:00am ~ Start

Remember ~ Murph can be scaled (adjusted) for any level of fitness or ability...Come join the fun and the friendship & get a sweat going at the same time!

Today's WOD (Double Decker) has been done before...HERE
Warm-Up
Mobilize & Flex
15-12-9
Calorie Bike
5 Push Ups
7 Sit Ups
9 Air Squats
----------------
Snatch-Grip BBWU + Jump Rope
5 Good Mornings + 5 Back Squats
30 Singles
5 Elbow Rot. + 5 Sotts Press (or Strict Press)
20 Fast Singles
5 Stiff-Leg DL + 5 OHS
10 D/U
-----------------
PUSH PRESS
4x6 @ 75%
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DOUBLE DECKER
AMRAP in 15min:
15 Power Snatches (75/55)
30 D/U
15 Wall Ball
30 D/U

Casey ~ 4 rnds + ???
Oz ~ ???
Z.Wendt ~ 125# / 4 Rnds + 42 reps (27 D/U)
tb ~ 155# / 5 Rnds + 1 rep
Form my heart according to Your will, O Lord!